Body Building Guru

Strength Training Workouts for complete devlopment

Strength training is the resistance applied as opposed to muscles contraction.  There are various methods of training for strength but the most popular one is by application of force as opposed to gravity and elasticity or hydraulic forces. In recent times, strength training has gained immense importance in the field of sports for improving the performance of athletes in various spheres and enabling them to achieve their goals in a short period of time. There are various strength training workouts that have been structured keeping in mind the specific needs of various individuals. These workouts enable you to work all muscle groups of the body and help develop maximal strength.

Strength training plays a vital role in boosting the body’s metabolism, it strengthens the muscles, ligaments and tendons, increases the body’s resistance to injury, increases bone density and helps increase muscle mass and endurance. It is a combination of various exercises such as weightlifting, resistance and isometric training and is performed by lifting free weights, using weight machines, resistance bands and the body weight. It helps relieve various ailments such as osteoporosis, osteoarthritis, lower back pain, knee and joint pain. Strength training can be used to boost the performance of other day to day activities and sports such as dancing, gymnastics, football, baseball, running, golf, hockey etc.

Guidelines for Strength Training Workouts:
Trainer: It is essential for you to take proper guidance from a licensed trainer before performing any strength training exercises. Al exercises related to strength require the application of the right technique, the absence of which can result in a fatal injury. Most of the equipment used in carrying out these exercises is extremely heavy and dangerous. It is essential to use it under close supervision as one wrong move can result in irreversible damage and can even claim your life.
Warm Up: This is the most essential aspect of all workout sessions. Prior to any training session, it is necessary for you to perform a 5 to 7 minute warm up comprising of a mild cardio work out, jogging, treadmill, aerobics, skipping etc. This must be followed by a few stretching exercises to get the blood flowing to all the parts of the body and for optimal oxygen utilization. You must proceed with heavier weight training exercises later on.
Overloading: This is one of the most important parts of any workout regime. In order to get maximum benefits from a short period of time, it is essential for you to increase the amount of weights used in training after a week. Overloading focuses on gradually increasing the frequency, duration and intensity of the workouts.

Essentials of Strength Training Workouts:
Training with weight for added strength and power is the goals of most athletes.
Equipment: This is the backbone of any workout regime. The right equipment is one of the basic requirements of a successful training program. It must comprise of a sturdy bench, a set of dumbbells, a barbell, weight rounds, bars etc. Most of this equipment can be bought from a sports goods store and aids in performing a number of exercises. Most commercial gyms are well equipped with various types of equipment targeted towards developing strength and endurance.
Selection of exercises: It is necessary for you to select at least one exercise for each major muscle group. You must individually work the muscles of the chest, back, biceps, triceps, quadriceps, hamstrings, calves and abdominals. You must begin with your larger muscle groups first in order to get maximum gains as the body is less prone to fatigue and you can perform best when you are fresh.
The right kind of accessories: It is necessary for you to wear appropriate accessories while working out to gain maximum benefits. You must wear the right kind of clothes that enable the body to breathe and let the sweat escape. Your shoes too must be shock absorbent and should not be too lose or tight in order to avoid any misbalancing act while exercising. You must also wear appropriate gloves, wrist bands, socks, etc while working out.

Strength Training Programs for working out

Strength training focuses on the principle of muscular contraction as opposed to retention and uses a number of equipments such as free weights, weight machines, resistance bands etc. to apply force and elasticity.  This forces the muscles to work harder, thereby developing strength, endurance, resistance to injury, bone density and muscle mass. Strength training Programs are specifically designed keeping in mind the individual’s needs, goals and desired results. There are various types of strength training regimes that have been structured to support specific functions and sports. Training with weights for strength is a priority for most athletes and comprises of several exercises that are targeted at strengthening the various muscle groups.

Strength training helps increase muscle mass, endurance and strength, toughens the entire body, decreases the risk of injury, enhances metabolism and toughens the tendons and ligaments. It is a great activity for runners, bodybuilders, weightlifters, powerlifters, golfers, football players, hockey players, baseball players etc. by means of which they can enhance their performance and develop strength and endurance. There are various types of strength training programs that have been designed for men, women and children of all age groups catering to their specific goals.

Prior to beginning any of the complex exercises associated with the activity, it is essential for you to take expert guidance from a professional trainer. Strength exercises require the application of the correct form in the absence of which you might end up with a critical injury or cause irreversible damage to the muscles and bone structure. You must remember that strength training comprises of various weight lifting, resistance and isometric exercises which require using heavy and dangerous equipment. Any accident or wrong technique can result in a fatal injury or even death. Therefore, it is essential for you to listen to your coach and follow the instructions carefully.

Types of Strength training programs:
There are several programs that have been designed for specific purposes and focus on particular goals enabling you to reach your targets rapidly.
Strength Training for kids: This is one of the most elementary programs targeted towards developing the strength of the muscles and bones of children. It aims at providing maximum benefits and helping with the all-round development of kids. Parents can enroll their children in strength training classes at an early age when they are able to understand and accept directions. They must ensure that there is at least 1 instructor for every 10 children in the class to supervise the child. It is not advisable for children to lift heavy weights and must be supervised throughout the training session. This makes the child self-disciplined, develops confidence and inculcates healthy lifestyle habits. It also enhances metabolism, develops the muscle, ligament and tendon strength, increases bone density and increases performance in a particular sport or activity.
Strength Training for women: This program is specifically designed for women and helps them develop strength, endurance and resistance to injury. Women seem to benefit more from strength training than men and can fight various diseases such as obesity, osteoporosis, osteoarthritis, menstrual cramping, fatigue etc. It increases the bone density to the absorption of minerals and calcium in the bones and leads to a healthier lifestyle. This type of training is not recommended for pregnant women.
Strength Training for Football: This is a sports specific training which aims at developing the endurance, speed, strength and power of football players and enables them to perform well on the field. Football training for strength helps players to develop explosive power for hitting the ball hard and decreasing the body’s susceptibility to injury. Most football players are prone to knee injuries and hernia. Strength training strengthens the knee joint and abdominals, thereby preventing injury. It is a combination of functional training, hypertrophy training, maximal training and power training.
Strength Training for Golf: The golf swing is one of the most complex and unnatural actions in the field of athletics. The sport requires immense strength to master the power swing for long strokes. Strength training enables golfers to develop endurance, balance, flexibility and range for hitting powerfully with the club. It also helps combat lower back pain. It is the combination of strength and power that enables golfers reach their goals successfully.
General Strength Training: This type of strength training focuses on boosting the overall health of individuals, enables them to lose excess body weight, develops strength of the muscles, bones, ligament and tendons, boosts metabolism, increases muscles mass and develops self-esteem.

Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.